The Weekly Energy Audit That Will Change How You Live
March 9, 2026
Most people say they don’t have enough time.
But when we slow down and look closely, something interesting appears.
It’s not always that we don’t have time.
Sometimes it’s that we’ve never actually looked at where our time, attention, and energy are going.
Energy leaks are subtle because they rarely show up as big, obvious problems.
Instead, they hide in the small, everyday places:
• The conversation that drains you but you keep engaging in
• The constant checking of your phone
• Saying yes to things you don’t actually want to do
• Replaying conversations or worries in your mind (rumination)
• Spending time on work that doesn’t move your life forward
Over time, these tiny leaks create the feeling of being exhausted, overwhelmed, and constantly behind.
And the tricky part is that most people never realize where their energy is actually going.
What You Say You Value vs. What Your Calendar Shows
We all have values.
We say we value things like:
Creativity
Health
Family
Rest
Meaningful work
Connection
But your calendar and daily actions tell the real story.
Because your time and energy are the clearest reflection of your priorities.
If creativity matters to you, does it exist in your week?
If rest matters, is there space for it?
If connection matters, are you present with the people you love or mentally somewhere else?
Most of us aren’t intentionally ignoring what we value.
We’re just unaware of where our energy is being spent.
Awareness is the first step to changing that.
A Simple Exercise to See Where Your Energy Goes
This week, try this simple visual exercise I designed.
It’s called a Weekly Energy Audit, and it helps you see your energy patterns clearly.
Energy Check: Your Weekly Energy Audit 🎨
Take a moment to reflect on where your energy went this week.
Follow these six simple steps:
1️⃣ Track Your Energy for One Week
For one week, write quick bullet points of everything you gave your energy to.
Work tasks
Conversations
Scrolling on your phone
Exercise
Creative time
Family time
Errands
Worrying or overthinking.
2️⃣ Draw Your Energy Pie
Draw a large circle and divide it into slices that represent areas of your life.
Examples:
Work
Exercise
Family
Friends
Self-care
Creativity or play
Finances
Personal growth
3️⃣ Size Your Slices
Make each slice bigger or smaller depending on how much time, attention, and emotional energy went into that area.
This is where patterns start to become visible.
4️⃣ Add Colours
Use colours to reflect how each area felt.
🟢 Green = Energizing
🔴 Red = Draining
🟡 Yellow = Neutral (your energy stayed about the same)
This step is powerful because not everything that takes time drains you.
Some things restore your energy.
5️⃣ Write Notes
Next to each slice, write a few reflections:
What felt too expensive to keep doing?
Where did you overgive your energy?
What areas deserve more energy next week?
6️⃣ Set an Intention
Choose two small shifts for next week:
• One thing you will give less energy to
• One thing you will give more energy to
Small adjustments create powerful change over time.
The Real Goal: Awareness
The purpose of this exercise isn’t to judge yourself.
It’s simply to see clearly.
Most people live their lives reacting to everything around them.
But when you start paying attention to your energy, you recognize it’s your greatest source of power and you suddenly realize how important it is to become more intentional with how you expend it.
In other words, you begin protecting the things that matter and you start designing your days instead of feeling controlled by them.
A Daily Check-In
Try spending 30 seconds each morning asking yourself:
Where does my energy need to go today?
When you start asking that question regularly, you stop scattering your energy everywhere and you begin directing it toward the life you actually want to build.
Repeat this exercise weekly for one month.
Once you begin to regain awareness and control over your energy, you can revisit it once a month as a check-in.
Small awareness leads to powerful change.
And often, the life you’re craving isn’t built with more time.
It’s built with better energy.
With love,
Katherine x
© Katherine Polack, Good Things Come in Seas. All rights reserved.
